As the Little Mermaid's friend Sebastian once sang, the ocean floor is full of wonderful things. Thanks to the unique marine environment of the sea we have sea vegetables that are jam-packed with healthful nutritional value and disease-fighting or health-promoting properties.
For example, they are high in both soluble and insoluble fiber, protein, antioxidants (such as carotenoids and polyphenols), and essential fatty acids. Because of the marine environment they grown in, they are remarkably high in the minerals they absorb, such as magnesium, calcium, potassium, and iodine.
Although a popular delicacy in many Asian countries, marine algae are mainly used in western countries as gelling or thickening agents. Although there is plenty more research to be done, we have plenty of proven reasons to include them in our diets, both for their health and for their unique flavor.
When talking about edible underwater plants, we generally refer to two different classes of marine algae: microalgae and macroalgae.
Microalgae refers to single-celled, blue green algae such as spirulina and chlorella. These are especially rich in protein.
Macroalgae refers to various types of seaweed (some of which are edible) including green, brown, or red algae. The most familiar edible seaweeds you may have seen in stores, menues, or recipes are:
-wakame, hijiki, kombu or ma-kombu (brown algae)
-Nori and dulse (red algae)
-sea lettuce (green algae)
Seaweeds - Superfoods of the Sea
Edible seaweeds are commonly consumed as sea vegetables in Asian countries. However, research shows that they are starting to trend in western countries and for good reason. Here are at least 5!
1. Blood Sugar Control Edible brown seaweeds are rich in a carotenoid that gives them their characteristic color - fucoxanthin. This antioxidant can increase the amount of energy released as heat from fat, a process known as thermogenesis. Speaking of metabolism, it may help reduce the accumulation of body fat and help regulate blood insulin levels.
A Korean study suggests that the blood glucose control offered by brown algae may be due to its high levels of dietary fiber and undigestable carbohydrate.
Phlorotannins, another compound derived from brown algae, also show antidiabetic potential (as well as antihypertensive, antitumor, anti-allergic, and anti-inflammatory properties).2. Detoxify with Veggies of the Sea Sea vegetables have have unique fiber, such as alginates, that can bind heavy metals and protect the liver from damage. Sea lettuce, a name for edible green algae, has a monounsaturated fat that acts as an antioxidant and activates powerful detoxifying enzymes of the liver (phase-2 detox enzymes). It is during this important phase that the liver can turn hormones, drugs, and other toxins into excretable forms to remove from the body.
3. Water Down the Heat of Inflammation with Sea Veggies Although inflammation has its role, most bodies are experiencing too much of it. Sea veggies are strong enough to block several inflammatory pathways, including many that are involved in inflammatory diseases such as type 2 diabetes, insulin resistance, nonalcoholic fatty liver disease, cardiovascular disease, and metabolic syndrome.
We turn to many marine sources for the anti-inflammatory essential fatty acid omega-3 and marine algae is no exception. In fact, it has both EPA and DHA.4. They're Great for Digestion! Did you know that seaweed has a similiar fiber content to that of lentils? Yes, they are rich in fiber. In fact, studies show that their high fiber content can protect colon health by decreasing transit time through the colon and fecal bulking.
Seaweed is also rich in oligosaccarides that function as prebiotics, food for intestinal bacteria. The problem, though is that many prebiotics do not survive digestion and are no longer intact when they reach the bacteria in the lower intestine. Seaweed prebiotics, though, are resistant to acidic and enzymatic phases of digestion in the upper gastrointestinal tract and can reach the lower intestine intact! This allows prebiotics in sea veggies to protect gut health, support the body's detoxification processes, and reduce colon transit times.
The list of health benefits of sea vegetables continues. To benefit from the variety of nutrients, antioxidants and prebiotics in sea veggies, include them in your diet. You may start out by using seaweed as a condiment instead of the main dish until you get more comfortable with it. As you progress, you can:
-roll your own sushi in the red seaweed Nori
-toss a mixed wakame seaweed and cucumber salad
-cook kombu in a bean or soup dish
-sneak some seaweed strips in miso soup
-add them to a stir fry
-add spirulina or chlorella to your whey protein shake
-use kelp noodles for a pasta
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